Bodyweight Workout: Cycle 4, Week 4, Day 3

These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

Following the programming of the last cycle and its focus on building to a strong one arm push up, this short cycle will focus on endurance, agility and recovery. All workouts in this cycle will be 20 minutes or less allowing extra time for mobility and recovery work.

Ankles
Ankle flexion/extension x10
Ankle rolls right and left x10
Deep squat with feet and legs together x10
Slow pistol squat (using support if needed) x5 on each side

B. MetCon Workout

As many reps as possible in 20 minutes:
Run or Row 1x200m
Air Squats x50, unbroken
Run or Row 1x200m
Push Ups x30, unbroken sets of 10
Run or Row 1x 200m
Burpees x25, unbroken
Run or Row 1x200m
Walking Lunges x100, unbroken